1. By: Andrea Spinelli- Sodexo Dietetic Intern

4.  Research states it reduces the risk or
progression of obesity, diabetes, heart
disease and some types of cancer
 Vegetarian and vegan diets are associated
with a lower risk of type 2 diabetes and
lower risk of complications

5. •Vegan/Vegetarian is not the
only way to eat healthy
•Plant-based refers to focusing
our diet on whole foods that
are not refined
•Fruits and vegetables to make
up majority of our diet

8.  This diet is not low-fat or low-carbohydrate
 Focusing on high-nutrient for the amount of
calories
 Focusing on the quality of the foods

9.  This diet is not low-fat or low-carbohydrate
 Focusing on high-nutrient for the amount of
calories
 Patients end up reducing their insulin
requirements to half!
 Will reduce the risk of complications later

10. •Beans
•Nuts
•Soy
•Quinoa

11.  1) Using canned
beans (already
cooked) and
tossing them into a
salad
 2) Reheat the
canned beans and
add to a vegetable
dish

12.  Filled with fiber, b-
vitamins and minerals such
as selenium, iron and
magnesium
 Fiber is important for bowel
function and fullness
 B-vitamins are essential for
metabolism and a healthy
nervous system

13. •Great for weight management
•May reduce constipation
•Reduces the risk of heart
disease

14.  Some vegetarians consume dairy products
 Other sources of calcium: soy milk, tofu made
with calcium sulfate, fortified breakfast
cereals, orange juice, some leafy green
vegetables
 Important for bone health

15. • Think vegetable and
fruit FIRST when
eating/preparing food
• Try and change what
you normally eat to
make it vegetarian

16.  1 Banana
 ~1/2 cup strawberries
 1 mango
 Half the blender with
ice
 Add water (about ¼ the
blender)
 1 tsp chia seeds
 ENJOY

17.  Tofu for chicken/beef
 Grilled vegetables
 Soy burgers, mushroom burgers, vegetable
burgers
 ***Give yourself the feeling of a barbeque but
with more vegetables

18. • Use nuts instead of
meats/cheeses in a salad or
main dish
• Unsalted nuts make an
excellent snack (high in
omega 3’s)

19.  Vitamin B12 is mostly found in animal
products
 Keep track of your B12 number from the
doctor and take a supplement if needed
 Some cereals are fortified with B12
 Leafy greens have some B12

21.  Found in fruits, vegetables, whole grains,
legumes, beans, nuts, seeds, herbs, spices
 Intake of Phytochemicals among Americans is
unknown
 Early medicine relied on plants for healing
 Consumption of tea, wine, chocolate (plant-
based) are associated with reduced risk of
disease

23.  http://www.happyhealthylonglife.com/happy_healthy_long_life/
2010/05/plantbased.html
 http://www.myaadenetwork.org/p/bl/et/blogid=38&blogaid=10
61
 http://www.choosemyplate.gov/
 http://support.pcrm.org/site/PageServer?pagename=21day_veg
an_kickstart
 https://www.drfuhrman.com/library/what-is-a-nutritarian-
diet.aspx
 http://plantbaseddietitian.com/tag/phytochemicals/
 http://www.choosemyplate.gov/food-groups/grains-why.html
 http://vegetarian.lovetoknow.com/List_of_Common_Whole_Grain
_Foods
 http://www.todaysdietitian.com/newarchives/090313p70.shtml